AMRAP 60 MINUTES of as many rounds of Helen as possible:Run 400 meters1.5-pood kettlebell swings, 21 reps12 pull-upsRepeat rounds for one hour. Every time you come off the pull-up bar, 10 burpees with a 20-lb. vest. Every time it looks like you’re not trying hard, 20 push-ups.  Every time you put down the kettlebell, we’ll squirt you...Read More

2015 Spring Food Chalk Talk is TODAY (Wednesday) at 6pm.Sign-up HERE to bring a side to the 15.5 Friday Night Lights and Barbecue THIS Friday. With a running clock, every minute perform 1 lift and add 10 lb.Start with an empty barbell and snatch for as long as possible.Once you cannot snatch the weight, clean for...Read More

Reminder: Food Challenge Chalk Talk is Wednesday at 6pm!Sign-up HERE to bring a side to the 15.5 Friday Night Lights and Barbecue THIS Friday. 10 rounds for time of:205-lb. front squats, 5 reps5 parallette handstand push-ups Food Challenge Starts Monday! Don’t forget – the second and final 2015 Spring Food Challenge Chalk Talk is WEDNESDAY, MARCH...Read More

Sign-up HERE to bring a side to the 15.5 Friday Night Lights and Barbecue THIS Friday.  Additional details below.  Also, Food Chalk Talks Monday at 6:30am and Wednesday at 6:00pm. Cindy20min AMRAP:5 pullups10 pushups15 air squats Cindy is part of the Yearly Benchmark Series.  Log your score! A BIG Week! There is a lot going...Read More

Reminder: 15.4 makeup is tonight at 6pm AND today’s workout is at Centennial Middle School Track at 9:30am! 8 rounds:100m sled drag300m runRest 2 minutes between rounds.  15.4 Makeup Tonight at 6pm Remember that the Open make-up workout is Sunday at 6pm – sign-up on MBO!   Also, remember to log your score at games.crossfit.com so...Read More

REMINDERS!  Track workout weekend!  Meet at the Centennial Middle School track at 8:30 or 9:30am.  AND, don’t forget, this week’s 15.4 makeup is SUNDAY AT 6PM. 4 rounds for time of:25 stiff-legged good mornings 400-meter run Love Your Backside This mainsite workout is a beauty, especially when paired with this week’s overhead lunge and GHD workout.  Enjoy! Meet...Read More

Workout 15.4 Complete as many reps as possible in 8 minutes of:3 handstand push-ups3 cleans6 handstand push-ups3 cleans9 handstand push-ups3 cleans12 handstand push-ups6 cleans15 handstand push-ups6 cleans18 handstand push-ups6 cleans21 handstand push-ups9 cleansEtc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Men clean 185 lb.Women...Read More

Pre-Order your Friday Night Lights 15.4 dinner HERE! 3 rounds for time of:Run 800 meters275-lb. deadlifts, 7 reps10 burpee pull-ups53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)20 box jumps, 24-inch box First Muscle-up? Last week Dave Castro, director of the CrossFit Games, shocked the CrossFit Open community by announcing that workout 15.3 would...Read More

4 rounds for time of:50-foot overhead walking lunge, 135 lb.25 GHD sit-ups  Introducing the 2015 Spring Food Challenge Have you been waiting for details on the Spring Food Challenge? The wait is over. The challenge begins in 12 short days. Sign up HERE. The 2015 Spring Food Challenge consists of two main components – Zone and Intermittent Fasting...Read More

Pre-Order your Friday Night Lights 15.4 dinner HERE! Deadlift 5-5-5-5-5 reps Spring Olympic Weightlifting Meet Sign-ups!  It’s that time of year again!  For the third consecutive year, Roots will host its Spring Olympic Weightlifting Meet in just over five weeks. Last year we had 3 meets and almost 150 lifters grace our platforms. This year promises...Read More